A supine exercise program linking trunk stability with lower extremity coordination is associated with improved body balance and agility: A study using randomized crossover and pre-post trial designs.
Atomi A, Sato M, Oyauchi M, Takano W, Shimizu M
Human Exercise Physiology
Healthy gardeners who maintain core-leg coordination through simple floor exercises may reduce fall risk during uneven terrain work — but this study is about human exercise physiology, not plants, so its direct relevance to plant enthusiasts is negligible.
Scientists tested a short daily exercise routine done lying on your back, designed to help your core and legs work together. After two weeks, people got noticeably better at balancing and moving side to side, and they became more flexible in their torso. Interestingly, the routine did not make them stronger or faster — just more coordinated and stable.
Key Findings
Static balance (measured by stabilometry) improved significantly after 2 weeks of the 10-minute daily supine program in a 17-person randomized crossover trial.
Side-step kinematics and sitting trunk flexion showed significant improvement; muscle strength and power tests (grip strength, sit-ups, standing long jump, 50-meter run) showed no significant change.
The program was evaluated in two separate experiments (n=17 males; n=22 males and females), providing converging evidence across both static and dynamic balance measures.
chevron_right Technical Summary
Researchers found that a 10-minute daily supine (lying-down) exercise routine focused on coordinating core stability with leg movements improved balance and flexibility in healthy young adults after just two weeks, though it did not boost strength or explosive power.
Abstract Preview
This study aimed to develop a supine exercise program that promotes coordination between trunk stability and lower extremity control, and to evaluate its short-term effects on balance and physical ...
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